28 Hydrating Foods to Increase Your Daily Water Intake – Real Simple

Watermelon

A 1-cup serving of watermelon packs over 1/2 cup of water, in addition to fiber, antioxidants, vitamin C, vitamin A, and magnesium. Devour it straight, or try one of these delicious watermelon recipes to dress it up.

Skim Milk

Unlike many items on this list, this one’s not a fresh fruit or vegetable. Skim milk gets its low-calorie count from the large amount of water added to literally “water down” the milk fat.

Studies have shown that low-fat milk helps keep us hydrated after exercise, too (compared to plain water and functional beverages). This is due, in part, to the electrolytes and protein in milk, which may help replace fluid loss in our bodies.

Soups and Broths

Broths and soups are made almost entirely from water. We love the idea of packing Instant Pot pho for your next picnic, or you can try a cold soup like green gazpacho. The extra servings of veggies add plenty more H2O, too.

Strawberries

About 91 percent of this fruit’s weight comes from water. Strawberries are very nutritious, too. Try sipping them in a smoothie, toss them into a fruit parfait, or indulge in one of these sweet strawberry dessert recipes.

Cantaloupe

One cup of cantaloupe is composed of about 90 percent water and delivers more than 1/2 cup of water per serving. We love this fruit for many reasons, but one of our favorites is it can be served in sweet or savory dishes. Try grilled cantaloupe and prosciutto skewers or this sweet sparkling cantaloupe lemonade at your next get-together.

Lettuce

Both iceberg and romaine lettuces are good sources of water. While darker greens are more nutritionally dense, iceberg lettuce is great for hydration. Try a bit of chopped iceberg lettuce on your burger for added crispness.

Romaine lettuce provides hydration, plus vitamins A and C and fiber. It’s the base of most Caesar salads, or you can add it to a green salad for your next pizza night.

Celery

Celery is a go-to lunch snack—and with good reason. It’s full of water and fiber and is easy to eat on the go. The classic ants on a log—nut butter on the celery stalk with raisins on top—delivers a hydrating, protein-rich snack.

Coconut Water

The benefits of coconut water are many—from hydration and vitamin C to electrolytes (like magnesium and potassium). Read the label when choosing coconut water, as some contain added sugars and preservatives; it’s best to stick with 100 percent pure coconut water. And don’t confuse it with coconut milk, an entirely different product.

Grapefruit

This citrus fruit contains plenty of water, as does grapefruit juice. In addition, grapefruits have other health benefits, like fiber and vitamin C. You can eat a whole grapefruit for breakfast, add it to a salad, or juice it for a refreshing drink.

Apples

Apples are a delicious snack and work wonderfully in desserts—like a classic apple pie. But they’re also an ideal snack for increased hydration as they’re comprised of about 85 percent water. Eat them whole, or add them to your favorite salad.

Tomatoes

While commonly used as a vegetable, this fruit is full of water and antioxidants like lycopene. With so many types of tomatoes available for use in plenty of recipes, this is an excellent food to add to your diet.

Yellow Squash

This variety of summer squash can be eaten cooked or raw, and both forms provide the same quantity of water. Other types of squash are also nutritional. You can eat yellow squash similarly to zucchini—in salads, sliced for dipping, roasted, and more.

Radishes

The health benefits of radishes are numerous—antioxidants, fiber, and vitamin C, in addition to providing water for your body. Try adding this root vegetable to salads and slaws, or make one of these delicious radish recipes.

Asparagus

Commonly served roasted or grilled, asparagus can also be eaten raw. Whether you cook asparagus or eat it raw, you’ll gain the same amount of water to hydrate your body. If you prefer to cook this veggie, try one of these quick 30-minute asparagus recipes.

Zucchini

Zucchini is another nutritional summer squash. Just 1 cup of this veggie has 95 percent water, so it’s an excellent food for hydration. Try it raw or cooked (roasted zucchini is a great side dish for dinner)—either way, you’ll gain the same amount of water.

Bell Peppers

Though all bell peppers are nutritious and help with hydration, green bell peppers have the highest amount of water. Try bell peppers raw for a healthy snack or grill them and serve as a topping for other foods.

Cabbage

Like cauliflower, cabbage provides more water when cooked, though it has plenty if eaten raw too. This is true for all well-known varieties of cabbage. Learning how to store cabbage properly can help it last longer, so you can enjoy it in various recipes—beyond slaw.

Spinach

Spinach is a fabulous addition to many dishes, like salads, sandwiches, and smoothies. In addition to the many health benefits of spinach—iron, calcium, fiber, and more—this leafy green contains a high water content.

Watercress

A popular spring vegetable, watercress can be eaten raw or cooked. It contains lots of water and works wonderfully in salads, soups, or as a sandwich topping.

Plain Yogurt

With more than 80 percent water content, plain yogurt is a tasty and water-filled snack. Combine yogurt with strawberries for even more hydration. Or try adding it to a few of your creamy recipes.

Papaya

Ripe papayas are chock full of nutrients and antioxidants. They also contain enzymes that help improve digestion and offer a whole host of health benefits. They’re also made up of mostly water—88%, to be exact. Papaya is a frequent ingredient in everything from smoothies and chutneys to curries and baked goods.

Grapes

Grapes are super hydrating with about 80% water content. They make for a super satisfying snack since they’re so firm and fresh (as long as you store them properly). And even grape leaves have health benefits since they’re packed with vitamins A, C, and K, as well as minerals like magnesium, calcium, and iron.

Cottage Cheese

Cottage cheese isn’t only a type of high-protein cheese; it’s also very high in water content. Just one cup of cottage cheese contains about 25 grams of protein, which is why it’s a popular ingredient in trendy TikTok recipes (from cottage cheese dips to cheesecakes). But it’s also made up of 80% water, so you can stay hydrated and pack in your protein.